Sports injuries and shoulder pain are among the most common. The anatomical prerequisite for this is the shallow shape of the joint fossa, which does not offer reliable stabilization for its joint partner – the head of the humerus. This ensures mobility, with all its variety of movements, at the expense of stability. the tray is multiaxial and spherical, and its stability depends more on the muscles, which act as a dynamic stabilizer, than on the ligaments, which are static.
The shoulder girdle, along with the pectoral muscles, are a preferred training area, especially for males. Unfortunately, in the training program, for purely cosmetic reasons, the emphasis is usually on more superficial muscle groups, in order to achieve the desired relief and volume and neglect others. This often leads to disruption of the dynamic stabilization of the joint. The joint function of certain muscles creates various dynamic stabilizing mechanisms in the shoulder apparatus. Affecting them plays an important role in the development of pathological changes – tendinitis, bursitis, periarthritis, rupture and others. Very often shoulder pain is not due to a single affected structure, but to combined lesions of bone, muscle, tendon and ligament tissues. This requires a long period of recovery and return to sports.
Here is a list of the most common shoulder errors that would lead you to an orthopedic consultation:
Many trainees underestimate the warm-up, and this is the most direct path to serious injuries. The warm-up prepares the body for the upcoming load. It takes 10 to 20 minutes, and the best indicator of good warm-up is a slight warm-up. This ensures increased blood flow to the muscles and hence an increase in total body temperature. Exercises that include warm-ups should be of low intensity and move the joints. They aim to gradually increase the level of physical activity, increase heart rate, respiratory rate and coordinate the nervous and muscular systems.
Sharp increase in load
Overexertion injuries can be most effectively avoided by avoiding extreme loads and adhering to the principle of gradual training program. Muscle volume changes constructively at submaximal load or the so-called toning resistance. To achieve this you can change the dosage in terms of repetitions, duration, severity and more. The purpose of the load is to cause increased metabolism, through which the body restores depleted resources and renews itself at a higher functional and structural level.
Train your muscles symmetrically. The main reason for the appearance of pain syndrome in the shoulder girdle is the neglect of the work of the muscles of the rotator cuff, which stabilize it. They develop muscle tension, which compresses both joint surfaces and strengthens even static stabilizers.
Another problem with the training of the upper limb in general is its high load with weights in an open kinetic chain and the lack of loads with its own weight in a closed chain. The first type of load creates greater preconditions for injuries than the second, especially with poor technique. Don’t take any chances. Proper performance and symmetry of the exercise will guarantee you healthy joints and strong muscles.
Often in the quest to achieve the desired results, one strives to train often and to the maximum. Excessive training weakens the body’s immunity, impedes its ability to regenerate and creates a risk of traumatic injury. Do not exceed the capabilities of your body and try to properly plan the workout-rest ratio with a preliminary plan for the week. Divide the work into muscle groups, avoiding frequent training in a particular group. This interferes with recovery. An important rule to follow: after a workout you should feel pleasantly toned and energetic, not exhausted. Another problem is the irregular training, due to lack of time and the desire to make up for the missed training with a stronger next one.
Respect the limit of your body. It will never let you down. Exercise wisely!